banjo

The Death Parking Lots

Posted on September 5, 2017 | 2 minutes | 293 words |

9/5/2017 This was a co-Q with Free bird and Nature Boy today at FOD. Driving into the Q it was apparent we were really close to a full moon, so hopes were high. Upon further review, it was only 99% full on a waxing gibbous. (Full moon on September 6th) I don’t pretend to know anything about the phases of the moon but I knew if that was my intro, some useful facts may be beneficial. [Read More]

Rock out with your ruck out

Posted on September 4, 2017 | 2 minutes | 377 words |

A confluence of circumstances conspired to germinate the 9/2 Phoenix workout, including: My observation that nobody had signed up to Q the day before The holiday weekend, with plenty of PAX expressing beach-bound intentions, making YHC think that the recent trend of impressive Phoenix numbers would experience a temporary reversal Rucking permanently on the brain, but more so as of late Hello Kitty’s expressed desire to do something other than run My seeking to justify to the M the purchase of yet another ruck My desire to fartsack until 0630 rather than pre-ruck at 0545. [Read More]

banjo bartman callahan earhart freebird gomer hello-kitty hi-liter kermit luchador mississippi napster ollie pierogi sour-mash

Pet Rock

Posted on August 27, 2017 | 3 minutes | 481 words |

Pre-BB One of my spiritual fathers often reminds me: “When life feels heavy, you’re probably carrying something that God doesn’t want you to carry. When you don’t have grace for what you’re carrying, it feels like the weight of the world is on your shoulders.” I have walked through seasons of heaviness many, many times. Maybe you have too? When I’ve prayed into the source of the heaviness, I’ve discovered: unforgiveness toward others, a lack of trust in God, misalignment between my call and my vocation, and more. [Read More]

A little while back...

Posted on August 25, 2017 | 2 minutes | 234 words |

8/7/17: YHC led 25 men on a glorious, clear morning at the Apex Community Park. As usual, the gate was close so the PAX began to gather on the sidewalk while Hopspot frantically searched for the morning’s Q. Have no fear Hopspot, YHC was only stretching. 1 Minute warning goes out, no FNGs (insert frowning emoticon face), no disclaimer, wrist clock strikes 0545 hours and the PAX is off. Warm-Up [Read More]

1 Year of F3 Bliss

Posted on August 24, 2017 | 5 minutes | 973 words |

Rewind to 1 year back. YHC was a newish dad who had recently moved to Apex. Suddenly, my life looked very different than all that I had known. I found myself pouring so much into my family and our new home that I left little for my own personal growth and development. My physical fitness was suffering, my emotional health was suffering; and without a happy me, my family was suffering. [Read More]

8/24/17 Bear Shoulders

Posted on August 24, 2017 | 3 minutes | 514 words |

YHC was a little stiff from the long run Trifecta the day before, so 18 crepuscular PAX shouldered the weight of some shoulder work by bear crawling on the shoulder of the road at Bounty Hunters this morning! The warmup: Run around the ball field, circle up in the parking lot for some typical warm up stuff and some moderately random quantities. Made sure to include some Sir Fa(r)zio Arm Circles to get the shoulders warmed up. [Read More]

banjo bogo earhart grease-monkey grinch gtl hermes malpractice michelob mopar open-out parker pierogi queequeg snots sooner sour-mash wilbur

Eclipseville

Posted on August 20, 2017 | 2 minutes | 399 words |

“Eclipseville” When: 8/20/2017 Where: Hopkinsville, KY home of Kentucky’s very first confirmed F3 workout The PAX: Splash/YHC, Banjo, Homes Pre-Thang The last time a galactic phenomenon of this magnitude spanned across the United States, planet Earth was on the brink of its First World War. Strange things happen when the moon gets in the way of the sun. Yogis amp up their sun salutations and lunar flows. Bats fly in the middle of the day. [Read More]

banjo homes splash

Brotherhood of the Traveling Rocks

Posted on August 17, 2017 | 2 minutes | 324 words |

The plan this morning was to travel around SNS with some rocks. None of this standing around in a circle stuff. Get that heart rate up! Warm Up SSH x 20 Merkins x 15 Good Mornings x 15 Mountain Climber x 15 Sir Fazio Arm Circles forward and back x 10 each. Burpees x 5 OYO Thang 1 Get a medium sized rock. Mosey over to parking lot. 7 exercises around the parking lot perimeter. [Read More]

BIG SOMETHING

Posted on August 15, 2017 | 1 minutes | 166 words |

5 Pax: Asystole, Banjo, Disco Duck, Flip Flop, Yogi BIG SOMETHING Over the train tracks and past Bond Brothers to the first shady area for warm-up: Disco Duck’s favorite SSH, good pm, windmill, mtn climber, 10 merkins oyo, asst leg and arm stretches. Enough listening to Yogi complain about the mosquitos. Mosey over to east side park for half Cindy: 10 rounds of 5 pull ups, 10 merkins, 15 squats. [Read More]

asystole banjo disco-duck flip-flop yogi

Tortoises Comes To A-Team

Posted on August 14, 2017 | 2 minutes | 271 words |

The plan this morning was to bring a Tortoises style workout to A-team. Limited running, unlimited pain. So we moseyed to the first parking lot at the front of the park and stayed there for the entire workout. Warm Up Little Man Jumping Jacks x 15 Jukebox x 15 (created by and named for my 2.0) Imperial Walker x 15 Cotton Pickers x 15 Thang 1 Partner up for Dora 1-2-3, merkins x 100, prisoner squats x 200, LBCs x 300, one partner runs the pickle while the other does the exercises. [Read More]